Your girlfriend is really hard! But let me say first, there is a possibility that she is not fat at all now! I heard that you were only 80 kilograms in high school, and you were very thin. I feel that you may be influenced by the current trend. It turns out that your healthy body has been positioned as fat by you! The international standard to measure obesity is the body mass index! That is, body mass index = weight (kg) divided by the square Kg/m2 of height (m).
Thin: Body Mass Index
Normal weight: body mass index = 18-25.
Overweight: body mass index = 25-30.
Mild obesity: body mass index >; 30
Moderate obesity: body mass index >; 35
Severe obesity: body mass index >; 40
Because you didn't say specific information, you can do the math yourself! If you are really obese, continue to look down! Say one more word and look down patiently!
After listening to your weight loss process, I feel that I have entered a misunderstanding! First of all, the intensity of exercise is too great!
Mistakes made in losing weight.
Myth: The greater the intensity of exercise, the better the effect.
The movement of thin people should follow the principle of gradual progress, which varies from person to person. Different people, that is, different objects, different obesity situations should be treated differently, and targeted physical exercise should be carried out. Step by step, that is, the principle of gradually increasing exercise load, only a certain intensity of stimulation can change the adaptability of the body. Too little exercise has no exercise effect, but too much exercise will cause damage to physical function. Don't take the method of "overeating" in physical exercise, suddenly increase the amount of exercise or suddenly interrupt the practice. Only by mastering the principle of gradual progress and varying from person to person can we achieve the best results in the shortest time.
Myth: Take more exercise and eat too much food.
Facts have proved that people who feel that they eat too much and exercise too much can only gain weight in the end. If a habit is formed, the result can only be harmful. If you often use prolonged exercise as an excuse for overeating, you have actually put yourself in an overtraining situation, so your body has no time to recover from overtraining fatigue. People who often overeat in one meal should slightly increase their intensity in the next aerobic training or reduce their calorie intake in the next meal.
How to exercise to lose weight
Many people say that exercise will make you fatter and fatter, so they always doubt whether exercise can lose weight. In fact, exercise is one of the most effective ways to lose weight. The key lies in mastering the amount of exercise and the way of exercise.
First, avoid strenuous exercise.
Strenuous exercise is ineffective and useless for losing weight. For example, running on the treadmill, lifting barbells, playing football, jumping around all the time, short exercise time and large amount of exercise, the consumption of the human body has increased sharply. Sugar and water account for a large proportion in this consumption, which is easy to cause hunger and thirst and will involuntarily increase food intake. This kind of exercise is not easy to stick to. When the heart rate exceeds 160 beats/min, fatigue often makes people give up exercise, and the result of stopping exercise is of course that losing weight is ineffective. Even if you really grit your teeth and stick to it, you will generally exercise your whole body muscles extremely full and powerful, which is far from the traditional gentleness and femininity of oriental women.
Second, insist on aerobic exercise.
Chronic exercise is aerobic exercise, which has the characteristics of low intensity, rhythm and difficulty in interruption. Conducive to reducing the amount and volume of subcutaneous fat, suitable for digestion and circulation. For example, walking, cycling, jogging, swimming, playing Tai Ji Chuan and so on.
The requirement is 1, and there is enough oxygen to participate, preferably outdoors; 2, must insist on 30~60 minutes; 3. The heart rate during exercise is less than 150 beats/min. Time not suitable for exercise: when hungry, before eating, before going to bed.
The best exercise time is 7-8 pm.
In addition, you can also insist on exercising at home, such as squatting, skipping rope, and kicking your legs back and forth with a chair instead of ribs.
In short, the principle of losing weight by exercise is to insist on doing aerobic exercise at least twice a week. Short-term exercise will not have obvious effect, so we must strengthen our confidence and keep exercising until we achieve the goal of healthy weight loss.
Besides, there are many misunderstandings about diet! Look down:
The evil root of "eat less and not lose weight"
Myth: completely reject staple food
Sugar is the main energy source of human life. One of the most common forms is starch. Eating too much sugar will make you fat, but lack of sugar in your diet will cause malnutrition, hypoglycemia and even damage your brain and liver. We should eat carbohydrates properly, especially complex carbohydrates, such as miscellaneous grains, which are good for weight loss and health.
Myth: Eating fatty foods will make you fat.
Teenagers who rarely eat dairy products, high-fat or low-fat diets are more likely to be obese than those who eat medium-fat diets. In the process of slimming, fat does not always play a negative role. Edible fat can not only be quickly converted into fat and stored in the body, but also the decomposition of fat can inhibit the synthesis of fat in the body to some extent. The best diet recommended by researchers includes moderate fat and more fruits, vegetables and dairy products.
Myth: food anxiety-no matter what you eat, you are worried about getting fat.
This is because I don't know my nutritional needs and the calorie value of food. Solution: buy a food ingredient list, or check the calories of food online to find out the calories of your favorite food. Then add or delete edible foods according to your own preferences. Know yourself and know yourself, and fight every battle!
Is the daily nutritional intake balanced?
Reasons for getting fat: Eat the right food, so that the body can get balanced nutrition, in order to lose weight healthily!
Want to lose weight, eat less, can reduce calorie intake, eat the right food, so that the body can get balanced nutrition, in order to lose weight healthily! Especially for office workers who eat out all day, they need special attention.
Tips: The so-called balanced diet is the balanced intake of six categories of food. The recommended daily intake is as follows:
3 ~ 6 bowls of cereal, roots, milk, 1 ~ 2 parts, eggs, beans and fish 4 parts.
Vegetables, 3 vegetables, fruits, 2 oils, 2 ~ 3 tablespoons.
Keep it firmly in mind and train yourself to eat a balanced diet every day, so that you can become thin and beautiful in a healthy and balanced way!
The principle of diet is this: you should arrange her diet like this:
To lose weight, you must eat wisely and skillfully. Here are some principles that must be kept in mind:
Balanced nutrition, diversified food types, no hunger strike, no fasting for a certain food. Food is not the less fat, the better. During weight loss, protein, carbohydrates and fat should be supplemented appropriately. The heat ratio of the three heat sources should be 55% ~ 60% of carbohydrate, 20% ~ 25% of fat, and protein 15% ~ 20%, and the weight ratio is about 4: 1: 1. Even during weight loss, the above ratio should not be changed excessively, but the total calorie intake should be limited. Protein is very important to the human body and must be adequately supplied.
Chew slowly, drink soup first, then eat. When eating, slowing down the eating speed properly can reduce the insulin secretion and the synthesis of fat and glycogen in the body. On the other hand, prolonging the eating time will promote the appetite suppression of the appetite regulation center, thus increasing the feeling of fullness, and people naturally don't want to eat.
Try to use cooking methods such as stewing, steaming, boiling and cold salad. Avoid frying. Do not eat high-calorie, concentrated food, especially fried, crispy, roasted seeds and nuts, such as candy, egg rolls, Chinese and western sweet and salty snacks, chicken skin, duck skin, pig skin, fish skin and so on.
Appropriate supplement of fruit. In spring, fruit varieties begin to increase, but don't choose fruits with high sugar content and low vitamin content (such as bananas and sugarcane). Recommended grapefruit, kiwi, strawberry and apple. Of course, we should also pay attention to the time and quantity when eating fruit.
Eat more high-fiber food. On the one hand, it can help digestion, on the other hand, it can promote intestinal peristalsis and effectively alleviate the common constipation problem of women.
Besides diet, reasonable exercise is also essential. To lose weight in spring, outdoor sports, such as mountain climbing and jogging, are recommended. And always keep in mind the principle of "moving". Don't lie down if you can sit, don't sit if you can stand, don't stand if you can walk, don't walk if you can run, do more exercise if you have time, and don't have time to walk.
This is basically the case ~ ~ ~ The misunderstanding must be corrected, otherwise the thinner you are, the easier it is to get fat! By the way, I'll give you a secret recipe for not being fat!
Bonus: Ten recipes that don't get fat!
Recipe 1, three meals are quantified regularly.
Interrupt: That means good morning, full at noon and less at night. In order to lose weight at night, you can use fruit meal or porridge instead. Generally, there are sorghum, red beans, coix seed, sweet potato, carp, tea, jujube, water chestnut, hawthorn and so on. Some fruits are frequent visitors to slimming diets, while others are not recommended by nutritionists at all because of the relationship between calories and nutrition.
Tip 2: Pack food in small bowls and plates.
Coup 3. First, drink the soup slowly with a spoon (except thick soup)
Interrupt: Drink soup first to help digestion and reduce appetite.
Coup 4, eat vegetables after drinking soup (it is best not to fry)
Recipe 5. Finally, eat meat and rice, and chew slowly before swallowing.
Recipe 6, eat only lean meat, not skin.
Tip 7: Order something with bones or shells instead of ground meat.
Recipe 8. Order fish with thorns to eat.
Excuse me: eating fish is good for health, nourishing and beautifying. This is just a traditional saying. Nutritionists tell us that there are many fish that are often eaten with high fat content and can be called "weight loss killers". When you enjoy them, you should think twice before you act!
Recipe 9. Eat more shredded pork and stir-fried dishes, and eat less big steaks and pork chops.
Recipe 10, the food fried with flour should be peeled first.
All of the above are effective methods! But only persistence can have an effect! Talk a little too much ~ ~ I hope it will help you! Hope to adopt!